2012 was a good year for me, first full year of running since 2009. Got injured in Feb 2010 and did not sort it out until Oct 2011. did a 10k PB of 44 mins, Sheffield half PB of 1.44 followed by a PB of 1.38 in the GNR. Ran 1138 miles for the year and slowly built up to 40 miles per week

This year the plan is continue to build up to 60 mpw, I have entered Blackpool mara, Sheffield Half and my A run is the Ladybower 35 mile.

I find it great now that they put the calories on the packet, looking at the Marathon I have just had, 296 calories so that means the first 3.5 miles of my run tonight are needed just to get rid of one Marathon snickers if you are younger than me

Bingo!!! I found an injury on a website which seems to match exactly what I am experiencing! It is called Hamstring Tendonitis/Tendinopathy. Are you guys familiar with this? From my limited reading it seems I need to do hamstring stretches and also hip flexor stretches. I may also need to strengthen my glutes and hamstrings apparently which sounds like it won't be any fun and which I will avoid unless someone tells me it's essential (I hate the gym, weights, and doing stuff that involves not moving including the treadmill).

I am very happy that I have found the name for what I have as at least now I can research it better

I thought i would see what the paces are for the target times erm yeah kinda interesting...

5k sub 23 pace is 7:24 so 7:2010k sub 47 pace is 7:33 so 7:3010 mile sub 77 pace is 7:42 so 7:40, 7:35 would be betterhalf sub 1:45 pace is 8:01 so 8:00, or more like 7:50-7:55full sub 3:45 pace is 8:35 so 8:30

THe so ones are to allow for long courses and garmin weirdness. Dont worry i do check overdistance on garmin at each marker and can do the maths whilst running at speed too

Now to work out how the heck to train for that lot I suppose i will now actually have to bother with speed work although with a 5k nearby (well sorta still a little under a hours drive away) it should be a little better.

Keith thanks for sharing that. I am hoping to do what you are doing now in a couple of years maybe so it is REALLY interesting for me to read what you have done and what you plan to do. Do you keep a blog?

Emmy - IOM is getting easier to get to now. Most recently I've flown from Bristol and also Gloucester. Lots of runners just drive to Liverpool and travel over on the ferry as a foot passenger.

bootsie - when's the wedding, is it May?

S3200H - is the Ladybower an off road event?

Slowkoala - no the world record is way higher, but don't know what it is and there's some countries Marathon Clubs allow what we would only consider as training runs so it's a controversial issue what can and count as a marathon. I no longer am concerned about numbers just want to continue doing them as long as i want to, I would be pleased to get to 500 though

Re long run, if you're feeling good then go ahead especially as the weather is good at the moment and sometimes in the winter you just have to take advantage of good conditions. A step back week next week for you on the long run though.

Big G - will reply to your email today.

Khanivore - well that's good news though tendonitis can be troublesome to get rid of, a very softly softly approach. Do you have a stretching routine that you use when you are running?

yes it is mostly off road, there is a 3 mile section that is on the pavement next to a road, but the only traffic is from people coming to run,walk or cycle round the reservoirs. the 15mile loop it is about 50-50 tarmac/path. the paths are very wide and good to run on. there is 20,35 or 50mile to choose from. Its only about 20 mins drive from my house, so do a lot of training there.

I did 5 miles on Tues and 5 miles today. Both runs had two things in common. I found it hard to control pace in both even though I am wearing a Garmin and keeping an eye on pace. I ended up running 9:20 min/mile instead of my target 10 min/mile. My heart rate was way higher than it usually is on the first run and it was even higher on todays run. Of course the higher heart rate is in part due to the faster pace. I know it is also in part due to the remenants of the cold that I have. I wonder how much of it is due to a loss of fitness though?

I spent 20 minutes stretching after my run. I followed the P&D stretching routine. I need to do this every day. That will take a lot of discipline.

Yeh, my pace control is poor too. I ran 8 miles Tues, 6 miles yesterday and ran all of these with a 9.15 pace average (should be 9.20 - 9.50), which I'm OK with, but my mins/mile do vary a bit. Not sure if this is the up and down route I ran though? I use a Ipod for music, and I'm sure I could use the right tracks to control my pace

The 5 mile Tempo I'm running on Friday (can't run today) I need to get within the 7.55 - 8.10 prescribed, so will have to sharpen up the pace control. I've got a Garmin too and don't know how I could run without it.

After a weeks' skiing last week, my legs are really aching though, but stretching is good

Khanivore - no, I meant a stretching routine that you do every time you run...most people stretch after their run. My preference is to stretch before and after, but not for more than a couple of minutes. The 20 mins may be a good time investment.

Your higher HR could also be a little stress induced as you will have your injury on your mind too, but I think probably mostly due to your cold. If your RHR is still raised then it's due to your cold

bootsie - still a lovely time of year to get wed.

Emmy - you can fly from Brussels to Bristol...is that practical? Too expensive?

Sofaboy - the best of all runs is when the rest of the world thinks you're mad, but you're having a great time

S3200H - I don't like off road, but that doesn't sound too bad, I'll check the website, thanks.

Rattler - hope you enjoyed your holiday.

If the tempo is a bit fast for comfort go for 8.20 this time, then next week a couple of seconds faster and see how you go.

Shades ah ok yes - well i have decided i will stop for a couple of mins 20 mins in to my runs to stretch my hamstring. The 20 mins after my run has left me feeling great. I'm going to do it every day regardless of whether i run or not. Obviously on days that i am not running i will go for a brisk 5 min walk first... prob before bed. I realise now that doing this in the first place would have helped avoid injury. I also realise now that tendonitis is going to be a nightmare to get rid of as the tendon will be constantly aggrovated and receives very little blood flow. Oh well.

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